Kev's Training Journal

Kev M

Deadlift
60kgs x 10
80kgs x 10
100kgs x 10
110kgs x 10
120kgs x 13

Bb row
60kgs x 10
70kgs x 10
80kgs x 10
90kgs x 10,13

Lat pull down
4 x 10

Leg press
100kgs x 12
140kgs x 12
180kgs x 12
240kgs x 12

Snatch grip paused deads below knee complex thing
Few sets with 70 and 80kgs

Kev M

Strict press
40kgs x 10
45kgs x 10
50kgs x 11, 9

DB flyes
20kgs x 12,12

Db extensions from press position, tates?
15s x 10
17.5s x 11

Oh db ext
30kg x 11,11
35kgs x 9

Seated incline alternate curls
20s x 10

Hammers
17.5s x 20

Db preachers
15s x 11,11

Kev M

Front squat
Bar
40kgs x 10
60kgs x 10
75 kgs x 5
85kgs x 7,7

Bench
Bar
40kgs x 20,20
60kgs x 10
80kgs x 10
85kgs x 12,12

Paused at knee snatch grip deads
Messed about @ 60kgs

Abs



Working up reps now. That squat is frankly embarrassing, all I can say is its legit atg.

Kev M

Oly Squat
100kgs x 10, 10

Bench
87.5kgs x 12,12

Cg bench
75kgs x 10,10

Db incline exts from bench position
17.5s x 12,12


Squatting like this to basically save my shoulders, will get into a pair of oly shoes in an effort to stay more upright throughout.

Kev M

Strict press
52.5kgs x 12,12

Deadlift
140kgs x 15

BB row
80kgs x 10
90kgs x 10
100kgs x 10

Snatch grip paused at knee for 3 seconds deads
80kgs x a few
90kgs x a few

Bb curl
20kgs
40kgs
45kgs
50kgs all x 10
40kgs x 15

Kev M

Squat
105kgs x 10

Bench
90kgs x 10



Tired, packed gym, still going oly style belt less, went pretty easy, reps in the tank, bench feels strong, working towards 100 x 10-12 soon should give me 140, it did a few years ago anyway.

Kev M

Strict Press
20kgs x loads
40kgs x 10
45kgs x 8
50kgs x 8
55kgs x 8,8

Deadlift
60kgs x 10
80kgs x 10
100kgs x 10
120kgs x 10
145kgs x 10

BB row
60kgs x 10
80kgs x 10
100kgs x 10,10

Snatch grip paused at knee for 3 seconds deads
70kgs
80kgs random assortment of reps

Lat Pulldown
4 x 10-12

Seated DB curl
20s 2 x 10

Reverse grip preacher
25kgs x 8,8
drop
15kgs x 10



Conservative effort, form is going out the window on rows.

Kev M

Yesterday

Front squat
110kgs x 2 paused

Bench
90kgs 4 x 6 paused

Plate front raise
15kgs x high reps



Today

Strict press
57.5kgs 4 x 5

Bench
92.5kgs x 5,5 paused

Abs
Planks
Side planks
Leg raises
Crunches

Kev M

Lat pull down
Plate70 4 x 10

Bench
95kgs 8 x 4 good few pauses in there

Squat
110kgs 4x4

Oh tri ext db
45kg db 2 x 8

Seated curls
22.5kg bells x 10

Hammers
15kg bells 4 x 12

Kev M

Strict press
60kgs 5 x 5

Deadlift, beltless
150kgs 5 x 5

BB row
102.5kgs x 10,10

Snatch grip 3 sec pause below knee deads
100kgs x 4,4,4

BB row
70 kgs x 30


That's beat me up a bit. Dead form is all over the shop ATM. Strict press easy.

Kev M

Bench
97.5kgs x 4,4,4,4,5,5,5,5 few pauses in there

Squat
110kgs few paused triples belt less

Front squat
70kgs few paused triples

Preachers
40kgs x 8,8,8,8


Bench is feeling strong, could probably do 10+ reps which is encouraging.
Not getting my back tight enough when squatting, when the position is right the bar flies up like nothing but sometimes it's just all over the place. Just keep practicing I guess.

Kev M

Bench
100kgs 6 x 4 few pauses in there

Squat belt less
110kgs 4 x 4

Bb curl
40kgs 4 x 10

Hammers
17.5s 3 x 10


Keep on keepin on

Kev M

Lat pull down
Plate 70. 3 x 10

Strict press
62.5kgs. 4 x 4

BB row
100kgs x 10
110kgs x 10,12

Snatch grip long pause below knee deads
Messed about with 60kgs


Making all kinds of muscle gainz

Kev M

Squat, oly beltless atg etc.
115kgs 4 x 4

Bench
102.5kgs 4 x 4 few pauses

Seated curls
20s 2 x 10

rg preachers
30kgs 2 x 10

That'll do pig.

Kev M

Lat pull down
Plate 70 3 x 10

Strict press
65kgs. 4 x 4

Sumo deadlift
100kgs. Loads of triples just going for form and speed

Bb row
115kgs 2 x 10

Tates
15s 3 x 10

Oh db ext.
35kgs 3 x 10


Gonna sumo the next while. Just feels like the thing to do, dynamic effort type of deal, will just increase 5kg every session. Rows are again hardly textbook but the bar is going down below the knee and getting slammed back up into the hips so the upper back is at least catching it on the way down, will give 120 a crack then likely switch go db's or machine row.

Kev M

Bench
105kgs 4 x 4 few pauses

Beltless oly squat
120kgs 4 x 4

Leg ext, s/s preachers
42.5kgs 3 x 20. s/s 3 x 8

Rg curls
30kgs 3 x 8



Bench was good, fast, felt light in hands. Feel like there's a decent bench brimming beneath the surface.
Squat was godawful, c'est la vie, expected nothing else. Defo nothing decent brimming anywhere. Still doing it though. #thismediocretrainwontbestopped
Guess I'll get a few more sessions out of this 4 x 4.

Kev M

Lat pull down
Plate 65. 3 x 10

Strict press
67.5kgs. 3 x 4

Speedy Sumo
110kgs. Loads of triples

Db row
30kgs. 3 x 10

Hammer machine row
80kgs. 3 x 10

Tates
17.5s. 3 x 8

Oh db ext.
38kgs. 3 x 8

Kev M

Bench
107.5kgs. 4 x 4

Oly squat
110kgs
4 x 5

Incline db curls
17.5s to failure

Incline db hammer curls
17.5s to failure


Bench was smooth but not 'easy'. Will put wrist wraps on the next day. I believe I get about 5% outta them. So might get to 112.5 or 115 4x4, whatever can be done in a high quality fashion,and then max out.
Going through the motions squatting, thankfully this was easy, can rock bottom pause this weight for a good while no hassle so not in a terrible place relatively speaking.
Should really get some pec assistance in the mix.

Edit; by 'a good while' I mean a few seconds.

Kev M

Bench
110kgs 4 x 4

Oly squat
115kgs 4 x 4

Leg ext. s/s preachers
45kgs 3 x 20 s/s 3 x 6-8


Bench went grand. Pretty solid. Wore wrist wraps.
Squatting close stance atg and hating every second of it, but my shoulders and elbows are happy and that's the main thing really. Back in oly shoes, threw my balance for a bit.

Kev M

Strict press
40kgs x 12
50kgs x 6
60kgs x 4
70kgs x 1
80kgs x 1
90kgs x nope

Sumo
120kgs. 10 x 3.

Hammer row
85kgs 3 x 10

Lat pull down
Plate70. 3 x 10



Will stop strict pressing for a while now, switch it to seated db's or something.
Some sumos were good and fast, some were crap, just trying to have the good technique and speed. Building the back otherwise.
Also doing some short conditioning sessions maybe twice a week that I'm not logging here, just involving walking lunges, shadow boxing rounds, high rep neck harness, abs etc.

Kev M

Bench
100kgs x 11

Oly squat
120kgs x 3,3,3,7

Incline curls
20kg db's x 8

Hammer curls
20kgs x 8, cheated about 20

Kev M

Sumo
125kgs. 3 x 3

Bench
100kgs x 10

Short sesh early this morning. Wanted more like 10 sets of sumo but no time. Weights felt light, mostly because they are.

Edit: for the sake of noting it, not using wrist wraps or elbow sleeves. Think they're each worth another rep at least

Kev M

Oly squat
125kgs x 3,3,3,4,5

Sumo
125kgs 10 x 3

Hammer row
90kgs 3 x 12

Lat pulldown
Plate 60 2 x 12

Db shrug
22.5s high reps

Kev M

Oly squat
100kgs x 20

Snatch grip row
70kgs 3 x 12

Shrugs
High reps 70kgs

Lateral raises
Light db's high reps

Abs

Kev M

Oly squat
100kgs x 5,5,5,5 few pauses

Bench
80kgs x 12,12,12 few pauses

Incline flyes 6 seconds up 6 seconds down
14s x various reps

Ham curls
Plate45 x 20,20


Just moving some blood really.

Kev M

Oly squat
60kgs x 10
80kgs x 10
100kgs x 1
110kgs x 1
120kgs x 1
130kgs x 1
135kgs x 1

Deadlift
60kgs x 3,3,3
100kgs x 3
120kgs x 3
140kgs x 3
160kgs x 3

Hammer row
100kgs 3 x 10

HamCurls
plate45 2 x 20


Been sick this week so didn't train, easy session there, just going through the motions squatting, deadlift felt good, hamcurls were the most taxing part.

Kev M

Oly Squat
140kgs x 1,1

Deadlift
140kgs x few speedy triples

Hammer Row
100kgs x 12,12

ham curls
55kgs x 12,12

Kev M

Bench
100kgs x 5 paused

CG bench
70kgs x 12

Curls


Very easy going through the motions. Will put a plan together soon. Just been busy and not training much lately.

Kev M

Squat
100kgs x 5 paused

Deadlift
165kgs x 1

Bb row
60kgs. 4 x 12

Ham curls
40kgs 3 x 20

Kev M

Bench
115kgs x 1

Cg bench
Paused 70kgs 3 x 5

Tri pressdowns
3 x 10

Flyes
3 x 10


Conservative effort.